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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Squats - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
68 (39/29)
Workout
Squats
Warm-up
15/12 Calorie Bike
5 Inchworms
10 Scap Pushups
10 Scap Pullups
15 Wall Squats
15 Banded Face Pulls
5 Strict Pullups
10 PVC Passes
10 PVC GHD Hip Extensions
10 Good Morning to Squats (45/35)
0:30 Pigeon Stretch / leg
Back Squat (3 every 2 minutes x 7 sets)
14 minutes total. Build up in weight. Have a loose game plan set before the squats begin.
Metcon (Time)
2 Rounds of:
20 Back Squats* (135/95)
20 Strict Pull-ups
*no use of racks
+complete all squats unbroken for Rx+
10 minute timecap
Scale so that you can perform 20 unbroken squats to start and 10 strict pull-ups.
Mobility
Together, we will perform
1:00 butterfly stretch
2:00 couch stretch / leg
1:30 pigeon stretch / leg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 27, 2018
Male Clients
1
Henry
Cobb
4pm CrossFit
1 x 3 @ 385 lbs
2
Brandon
Thorsten
5pm CrossFit
1 x 3 @ 316 lbs
3
Adam
Gelfand
12pm CrossFit
1 x 3 @ 315 lbs
335 for 2
4
Craig
Kreinest
5pm CrossFit
1 x 3 @ 305 lbs
4
Private
5pm CrossFit
1 x 3 @ 305 lbs
5
Jason
Jarrells
5pm CrossFit
1 x 3 @ 295 lbs
5
Robby
Tabellija
12pm CrossFit
1 x 3 @ 295 lbs
6
Brian
Kalmenson
6am CrossFit
1 x 3 @ 285 lbs
6
Ilya
Zavalov
12pm CrossFit
1 x 3 @ 285 lbs
7
Brad
Damon
6am CrossFit
1 x 3 @ 275 lbs
7
Brett
McQuillen
4pm CrossFit
1 x 3 @ 275 lbs
last set was 275
7
Joshua
Holmes
5pm CrossFit
1 x 3 @ 275 lbs
7
Nate
Cobb
8am CrossFit
1 x 3 @ 275 lbs
7
Scott
Wasowski
6pm CrossFit
1 x 3 @ 275 lbs
8
Jerry
Gramling
6pm CrossFit
1 x 3 @ 260 lbs
8
Mike
Tighe
4pm CrossFit
1 x 3 @ 260 lbs
9
Andrés
Herrera
8am CrossFit
1 x 3 @ 255 lbs
9
Moyzes
Dias
7pm CrossFit
1 x 3 @ 255 lbs
9
Zach
Jones
12pm CrossFit
1 x 3 @ 255 lbs
weight was fine, developed pain in stomach from wearing belt and ...
10
Lenny
T
7pm CrossFit
1 x 3 @ 235 lbs
10
Ryan
Figuerado
5pm CrossFit
1 x 3 @ 235 lbs
11
Yehuda
Lurie
8am CrossFit
1 x 3 @ 225 lbs
12
Bill
Curci
5pm CrossFit
1 x 3 @ 215 lbs
did 2x225
13
Chad
Baker
12pm CrossFit
1 x 3 @ 205 lbs
13
Chris
Christian
6am CrossFit
1 x 3 @ 205 lbs
13
Ryan
Holcombe
6pm CrossFit
1 x 3 @ 205 lbs
box squats
13
Thien
Nguyen
5pm CrossFit
1 x 3 @ 205 lbs
13
Tyler
Eickmann
5pm CrossFit
1 x 3 @ 205 lbs
14
Ryan
Creer
6pm CrossFit
1 x 3 @ 200 lbs
15
Jaimeson
Pollen
6pm CrossFit
1 x 3 @ 195 lbs
15
Jay
Cortez
6pm CrossFit
1 x 3 @ 195 lbs
16
Brandon
Gonzalez
12pm CrossFit
1 x 3 @ 185 lbs
16
Brian
Phan
12pm CrossFit
1 x 3 @ 185 lbs
16
Jesse
Ramirez
12pm CrossFit
1 x 3 @ 185 lbs
16
Kevin
Baker
12pm CrossFit
1 x 3 @ 185 lbs
17
Mark
Davis
6am CrossFit
1 x 3 @ 155 lbs
18
Giovanni
Barranco
7pm CrossFit
1 x 3 @ 125 lbs
19
Moe
Mubarak
7am CrossFit
1 x 3 @ 115 lbs
20
Ryan
Goderre
5pm CrossFit
1 x 2 @ 255 lbs
235 i did 3 255 i failed the 3rd rep
Female Clients
1
Corinne
Ingham
4pm CrossFit
1 x 3 @ 215 lbs
after 10 day vacation
2
Lindsey
Hempy
6am CrossFit
1 x 3 @ 200 lbs
2nd set @ 1x2
3
Jen
Carroll
4pm CrossFit
1 x 3 @ 195 lbs
4
Patrisha
Wilson
6am CrossFit
1 x 3 @ 190 lbs
5
Emily
Gruber
7am CrossFit
1 x 3 @ 180 lbs
6
Kym
Janke
8am CrossFit
1 x 3 @ 175 lbs
7
Katie
Klink
6am CrossFit
1 x 3 @ 165 lbs
8
Vienna
Kaiser
8am CrossFit
1 x 3 @ 157 lbs
9
Danielle
Barragan
12pm CrossFit
1 x 3 @ 155 lbs
9
Private
12pm CrossFit
1 x 3 @ 155 lbs
10
Private
6pm CrossFit
1 x 3 @ 150 lbs
11
Kait
Pollen
6pm CrossFit
1 x 3 @ 140 lbs
failed 150 third rep
11
Megan
Gibbings
5pm CrossFit
1 x 3 @ 140 lbs
12
Barbara
Gayle
6am CrossFit
1 x 3 @ 135 lbs
12
Beth
Gray
12pm CrossFit
1 x 3 @ 135 lbs
12
Brenna
Jarrells
6pm CrossFit
1 x 3 @ 135 lbs
12
Lori
Pope
7am CrossFit
1 x 3 @ 135 lbs
13
Alissa
Cobb
6am CrossFit
1 x 3 @ 125 lbs
14
Kelly
Hill
6pm CrossFit
1 x 3 @ 122 lbs
15
Libby
Lefanowicz
7pm CrossFit
1 x 3 @ 115 lbs
15
Veronica
Rosalies
5pm CrossFit
1 x 3 @ 115 lbs
16
April
Gossett
4pm CrossFit
1 x 3 @ 105 lbs
16
Rowena
Sinclair
12pm CrossFit
1 x 3 @ 105 lbs
17
Theresa
Brinsa
8am CrossFit
1 x 3 @ 100 lbs
18
kasey
stark
7pm CrossFit
1 x 3 @ 95 lbs
18
Wifey
(aka Chris ...
6pm CrossFit
1 x 3 @ 95 lbs
from rack
19
Thuong
Ton
7am CrossFit
1 x 3 @ 92 lbs
20
Kate
Kent
8am CrossFit
1 x 3 @ 0 lbs
ha nope
20
Lauren
Gray
12pm CrossFit
1 x 1 @ 135 lbs
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